Weightlifting Strength
Power Snatch
10 min EMOM
2 power snatches
start with 60% and build up to technical heavy
5 min EMOM
1 power snatch with 3 sec pause in catch
Metcon
4 rounds for time:
30m walking lunges
12 Single arm devil press
6 Single arm squat clean
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
Aerobic Capacity
Every 3 mins for 8 sets
400m run (or row)
maintain same time for all sets
Metcon
4 rounds for time:
30m walking lunges
12 Single arm devil press
6 Single arm squat clean
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
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